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peachy queen

kjpkozak

Apr 23rd 2019

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peachy queen

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3 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Day 1
Day 3
Day 2
Day 5

abs arms & cardio 10 exercises, 2 hrs 16 mins

	Stationary Bike	3x8 reps	rest: 45s
	Crunch	3x8 reps	rest: 45s
	Parallel Bar Leg Raise	3x8 reps	rest: 45s
	Step Machine	3x8 reps	rest: 45s
	Weighted Trunk Rotation	3x8 reps	rest: 45s
	Push-Up	3x8 reps	rest: 45s
	Dumbbell Bent-Over Row	3x8 reps	rest: 45s
	Dip	3x8 reps	rest: 45s
	Cable Drag Curl	3x8 reps	rest: 45s
	Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 45s

legs booty & back 11 exercises, 2 hrs 10 mins

	Step Machine	3x8 reps	rest: 60s
	Machine Leg Press	3x8 reps	rest: 120s
	Machine Leg Extension	3x8 reps	rest: 60s
	Barbell Squat	3x8 reps	rest: 120s
	Machine Back Extension	3x8 reps	rest: 60s
	Bodyweight Lunge	3x8 reps	rest: 60s
	Bridge	3x8 reps	rest: 60s
	Kneeling Hip Extension	3x8 reps	rest: 60s
	Barbell Bent-Over Row	3x8 reps	rest: 60s
	Cable Rope Hammer Curl	3x8 reps	rest: 60s
	Machine Seated Row	3x8 reps	rest: 60s

full body cooldown 7 exercises, 24 mins

	Toe Touch Stretch	3x8 reps	rest: 15s
	Ankle Circles	3x8 reps	rest: 15s
	Arm Circles	3x8 reps	rest: 15s
	Quadricep Stretch	3x8 reps	rest: 15s
	Seated Floor Hamstring Stretch	3x8 reps	rest: 15s
	World's Greatest Stretch	3x8 reps	rest: 15s
	Band Hamstring Stretch	3x8 reps	rest: 15s

quick & easy 7 exercises, 36 mins

	Air Bike	3x12 reps	rest: 30s
	Leg Raise	3x12 reps	rest: 30s
	Leg Pull-In	3x12 reps	rest: 30s
	Oblique Crunch	3x12 reps	rest: 30s
	Jackknife Sit-Up	3x12 reps	rest: 30s
	Alternating Heel Touch	3x12 reps	rest: 30s
	Plank	3x8 reps	rest: 60s

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